🍲 Lunch⏱ ≈ 5 min🐟 Canned tuna · 🍚 Rice (brown or parboiled) · 🥑 Avocado
Rice with canned tuna
A simple home plate for lunch: each ingredient is cooked separately and arranged on the plate following the Healthy Eating Plate.
Ingredients
- 🐟 Canned tuna — 1 small can (80–100 g)
- 🍚 Rice (brown or parboiled) — 50–60 g dry (or 150 g cooked), pre-cooked / ready
- 🥑 Avocado — ½ avocado
Instructions
- Take a ready portion of rice (already cooked, about 150 g) and warm it for 2–3 minutes.
- Drain the tuna and flake it with a fork.
- Plate it up: a quarter grains, a quarter protein.
- Slice the avocado and lay it on top.
Make it tastier
🧄 GarlicMakes the aroma richer — add to the oil at the start or raw into the dressing.
🌶️ Pepper or chiliA pinch adds heat and warmth.
🌿 Fresh herbsDill, parsley or cilantro add freshness at the end.
🫙 Soy sauceA tablespoon at the end of frying instead of salt — the taste gets deeper.
Plate structure
🥦 Vegetables & fruit · ½
empty
🌾 Whole grains · ¼
Rice (brown or parboiled)
🥩 Protein · ¼
Canned tuna
🫒 Healthy fats
Avocado
🟡
Plate balance: Almost there: missing vegetables
This is a perfectly good dish, but there is room to grow toward the classic plate. For a fuller meal you could add: 🥦 vegetables — they should take up half the plate.
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